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06 Mar 2003

Recovery is a very important issue in cycling, both for your own health and for improvement of your training and performances on the bike. 

Therefore, relaxation and sleep are both crucial for a thorough mental and physical recovery. 

In regards to sleep, try to go to bed at the same time every night and to get at least 8 hours of rest. 

Wake up at about the same time every morning as well - without the help of an alarm-clock if you can - so that your internal clock will be set in the most natural way. 

Make sure that you sleep in a room that is cool (65° F with 65% of humidity would be ideal), as well as dark and quiet. 

Try to do relaxing activities before you go to bed, such as taking a hot shower or listening to soothing music. 

Reading can also be very helpful in relaxing you and helping you fall asleep, but do not struggle to finish the chapter! Stop reading before you feel tired. 

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